runner’s diary
If you find this diary please return it to its owner and you will be rewarded with
This diary has been given to me by
Dedication
2
personal details
euro
name last name address
phone number mobile phone e-mail
sports club FIDAL card number other card other card expiry of the physical check-up
in case of emergency phone number to n째 1 n째 2
blood group 0+
0-
A+
A-
B+
B-
AB+
AB-
to know in case of emergency
3
Some basic rules Training works according to the body adaptation principle to a stimulus, “the effort”. This effort is defined by the intensity, the length and the frequency of the training and it has to be made in relation to the distance, the desired result and, obviously, to the athlete condition. Body adaptation follows, in the ideal case, a scale diagram.
physical work intensity
unloading phase
loading phase
body adaptation to a stimulus (“supercompensation”) soft training
effort, training
supercompensation principle
4
sport diary - running
Improve yourself with good sense To guarantee an improvement of your performance is equally important to choose the right incentives (neither too low nor too high) and to respect the regaining time (“supercompensation”). Most of the athletes at a professional level structure their training alternating weeks of loading and unloading, precisely to guarantee the physical adaptation and to get into the race “rested”.
5
suggestions on the use of the diary
suggestions This is not just a diary, but also an effective means to document and plan your training, goals and races. It is worth to put your attention, in particular, on some sample pages, to explain the fundamental characteristics of this means and simplify its use. Each day is subdivided into two parts: on the left there is room for the out-and-out diary, on the right there is the exercise and training schedule. At the end of each week you can fill in the weekly summary. For each month you will find other two sections: the monthly training summary (with graphs and statistics) and the table in which you can register the races conducted in that month with detailed times, information and feelings. In the following pages you will find some examples which help you to use correctly the most complex sections of the diary.
9
friday
january
from
WORK
to
total minu
course
friday track road
WORKOUT quality
total minutes total km
long-slow pace moderate pace fast pace race pace interval training long reps short reps
friday
saturday
course
track road
offroading going up
saturday course
track road
offroading going up
course
track road
offroading going up
RITMI PERSONALI (in b.p.m.) LONG-SLOW PACE
MODERATE PACE
FAST PACE
RACE PACE
total minutes total km
MAX HR
quality
min
meters
reps n째
x
weight in kg
loading
min
problems
course
personal feeling fresh
meters
km of recovery
fit tired
calf
km of warmingup/def
stunned
knee
track road
foot/ankle other
km of course loading
min
min of stretching
total minu
personal feeling fresh
problems none
fit
quadriceps sec
min
meters
in
min
quality
reps n째
x
meters
km of recovery
min
tired
calf
km of warmingup/def
track road
stunned
knee foot/ankle
offroading other going up
km of
min of
problems
stretching total loading minutes totalnone km back
min
meters
min
pace constant progressive total km
total km
long-slow pace moderate pace fast pace
km of recovery
calf
km of warmingup/def
MODERATE PACE
FAST PACE
fit tired stunned
knee foot/ankle
track road
other
total km course race pace
notes
total km
total km
interval training long reps
track road
total km short reps
total km loading
total minu
total km
recovery offroading going up 2 course
PERSONALI (in b.p.m.)
LONG-SLOW PACE
course
personal feeling fresh
quadriceps sec
in
recovery
january RITMI
min of stretching
sunday
week of
2
km of loading
back
pace constant progressive
total km
min
total minutes totalnone km quadriceps
sec
in
long-slow pace moderate pace fast pace race pace interval training long reps short reps
sunday
meters
offroading going up back
long-slow pace moderate pace fast pace race pace interval training long reps short reps
total minutes total km
sunday
x
pace constant progressive
total minutes total km
saturday
reps n째
recovery
to
recovery
from
recovery
january
MAX HR
RACE PACE
total minutes total km
track road
RITMI PERSONALI (in b.p.m.) week of
LONG-SLOW PACE
loading
MODERATE PACE
FAST PACE
RACE PACE in kg MAX HR weight
to
recovery
2
january week of
w
loading recovery
2
10
suggestions
january
KOUT quality long-slow pace moderate pace fast pace race pace WORKOUT interval training long reps total minutes total km short reps
meters
in
quality
long-slow pace moderate pace fast pace race pace meters reps n° interval training xlong reps meters min reps n° short reps
in
reps n°
min
x
sec
in km of
loading
pace constant min meters min progressive
min
meters
km of recovery
min
min
km of recovery
x
km of loading min
min of stretching
km of km of recovery warmingup/def
short reps
pace pace constant constant progressive progressive
recovery
quality reps n° long-slow pace offroading track offroading moderate pace road up going up going WORKOUT fast pace o total minutes total meters min quality km of min of reps n° km meters min quality km of reps n° utes total km loading stretching x race pace quality reps n° total minutes total km long-slow pace loading long-slow pace moderate pace interval training x course long-slow pace sec min fast pace moderate pace long reps race pace moderate pace in fast pace short reps km of interval training course fast pace sec min meters min km of warmingracelong pace reps recovery up/def in pace race pace short reps interval training sec min meters min constant km of track offroading interval training long repspace course sec recovery min in track offroading progressive road going upshortconstant long reps reps progressive road going up in short reps pace reps n° reps n° minutes total km meters quality min quality km of min of total minutes total total km constant offroading pace loading stretching long-slow pace long-slow pace x moderate pace progressive going up constant track offroading moderate pace fast pace progressive road going up race pace fast pace total minutes total km
x
recovery
total km
weight in kg
MAX HR
notes
total minutes total km track
weight in road kg
knee
km foot/an
min
loa
min of stretching
meters
problems none km
min
rec
back personal feeling quadri fresh
problems none back
fit
quadriceps km of warmingcalf up/def
knee
stunned
knee
foot/an
km
meters foot/ankle min
other loa
other
problems min of none meters
calf
tired
personal problems feeling km fresh none
stretchingmin back
meters
quadriceps
min fit
calf
offroading going up notes
total minutes total km
loa km rec
back
tired
quadri stunned
knee
calf
km of foot/ankle warmingother up/def meters min
knee
km
foot/an rec
minpersonal km other
meters
problems none
loa
feeling fresh
back
fit
quadriceps
tired total km total kmcalf total km total km total km km of race pace intervalmeters training long pace race moderate pace fast stunned sec min meters min km ofpace warmingmin reps quality km
in
x
recovery
course road
calf
other
in short reps total km total km total km long-slow pace pacemoderate pace fast pace constant total km loading progressive recovery
track total minutes total km
MAX HR
ACE
offroading going up
problems none
reps n° knee recovery up/def interval training foot/ankle min long-slow pace sec min meters long reps pace other moderate pace in constant short reps fast pace progressive pace race pace total km total km total km total km total km total km total km constant offroadinglong-slow pace moderate paceinterval interval training long reps fast pace race pace short reps training sec min meters total min km progressive going up long reps
total minutes total course
track road
x
recovery
otal minutes total km course
interval training long-slow pace km long reps short reps
recovery
x
meters
recovery
min
km of warmingup/def
recovery
track road
course
sec
long-slow pace moderate pace quality fast pace long-slow pace moderate pace race pace fast pace interval training offroading race pace sec long training reps going up interval in sec long reps short reps
total minutes total km
min of stretching
recovery
course WORKOUT
km of loading
min
quadri
quality
utes total km
meters
back
pace constant progressive
offroading going up
x
recovery
o
reps n°
recovery
utes total km
quality long-slow pace moderate pace fast pace
reps n°
x
loading
loa km rec
kmt recr
total km race pace total km recovery
meters
min
11
2
km loa
january total min
week n°
statistic
statistic
total km
relationship loadingloading km recovery
total kilometers
january week n°
km totali total min
total min
total min
total min
km totali
total km
total km
total km
km
km
200
100
180
90
160
80
140
70
120
60
100
50
80
40
60
30
40
20
total km
20 total min
recovery km
loading km
recovery km
loading km
recovery km
loading km
recovery km
loading km
recovery km
total loading
total recovery
10
total km weeks
weeks total loading
total km
total work-outs n°
km scarico
weight
long-slow pace
average
3
average
long-slow pace
long-slow pace
long-slow pace
long-slow pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
race pace
interval
race pace
interval
race pace
interval
race pace
interval
race pace
interval
long reps
short reps
long reps
short reps
long reps
short reps
long reps
short reps
long reps
short reps
statistic january
3
january total min
week n°
statistic
total km
total kilometers
km totali total min
total min
total min
total min
total km
total km
total km
km
km
200
100
180
90
160
80
140
70
120
60
100
50
80
40
60
30
40
20
total km
20 total min
10
total km weeks
total loadin
total km
total work-outs n°
12
suggestions
km scarico
weight
long-slow pace
moderate pace
fast pace
moderat pace
erage
statistic
relationship loadingloading km recovery
january week n째
recovery km
km totali loading km
recovery km
loading km
recovery km
loading km
recovery km
loading km
recovery km
total loading
total recovery
km 100 90 80 70 60 50 40 30 20 10
weeks
weeks total loading km scarico
long-slow pace
long-slow pace
long-slow pace
long-slow pace
long-slow pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
race pace
interval
race pace
interval
race pace
interval
race pace
interval
race pace
interval
long reps
short reps
long reps
short reps
long reps
short reps
long reps
short reps
long reps
short reps
13
plain hill steep uphill cross-country
track
event name
road
marathon
distance
date
final time
position
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
cross-country
track
event name
road
marathon
distance
date
final time
position
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
cross-country
track
event name
road
marathon
distance
date
final time
position
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
cross-country
track
event name
road
marathon
distance
date
final time
position
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
cross-country
track
event name
road
marathon
distance
date
final time
position
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
cross-country
track
event name
road
marathon
distance
date
final time
position
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
cross-country
4
14
track
road
marathon
races conducted in january
suggestions
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
satisfaction
course type
satisfaction
avarage/km avarage h.r.
satisfaction
shoes
satisfaction
position
satisfaction
final time
satisfaction
distance
date
satisfaction
races conducted in january event name
4
round of reference
1 2
FAVORITE ROUND
STATISTIC final time round n°
round name
distance in km
date
average per km
ALTERNATIVE ROUND
weather conditions clear cloudy windy rain
1 2
course
week of
max heart rate
average h.r.
temperature hot mild cold
notes
loading round name
distance in km
recovery
course
STATISTIC final time round n°
date
average per km
1 2 max heart rate
week of
average h.r.
weather conditions clear cloudy windy rain
temperature
final time
hot
round n°
mild
1 2
cold
notes
week of
loading
loading
recovery
recovery
final time round n°
date
average per km
1 2 max heart rate
week of
average h.r.
weather conditions clear cloudy windy
temperature
rain
cold
round n°
mild
1 2 week of
loading recovery
final time date
average per km
weather conditions clear cloudy windy rain
max heart rate
week of
average h.r.
notes
date
max heart rate
temperature
weather conditions clear
temperature
average per km
average h.r.
round n°
mild
1 2 week of
loading
loading
recovery
recovery
date
max heart rate
mild cold
hot mild cold
notes
average per km
average h.r.
hot
notes
final time
hot
cold
temperature
windy rain
recovery
1 2
average h.r.
weather conditions clear cloudy windy rain
cloudy
loading
round n°
max heart rate
average per km
final time
hot
notes
date
weather conditions clear cloudy windy
temperature
rain
cold
hot mild
notes
round of reference
15
diary
annual planning The best performance is not just the result of a lot of sweat and hard work, but it follows a precise logic. A key factor to obtain good results is a right planning of training and races. This section will be very useful to respect, in the best possible way, the periods of loading and the recovery times and build up correctly the annual planning of your primary goals.
january mo tu
we
th
fr
sa
su
01 02 03 04
05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
18
loading week
primary goal
unloading week
secondary goal or goal of preparation
annual planning
2012 january mo tu
february we
th
fr
sa
su
mo tu
march we
th
fr
sa
su
mo tu
we
th
fr
sa
su
01
01 02 03 04 05
01 02 03 04
02 03 04 05 06 07 08
06 07 08 09 10 11 12
05 06 07 08 09 10 11
09 10 11 12 13 14 15
13 14 15 16 17 18 19
12 13 14 15 16 17 18
16 17 18 19 20 21 22
20 21 22 23 24 25 26
19 20 21 22 23 24 25
23 24 25 26 27 28 29
27 28 29
26 27 28 29 30 31
30 31 april mo tu
may we
th
fr
sa
su
mo tu
june we
th
fr
sa
su
01 02 03 04 05 06
mo tu
we
th
fr
sa
su
01
01 02 03
02 03 04 05 06 07 08
07 08 09 10 11 12 13
04 05 06 07 08 09 10
09 10 11 12 13 14 15
14 15 16 17 18 19 20
11 12 13 14 15 16 17
16 17 18 19 20 21 22
21 22 23 24 25 26 27
18 19 20 21 22 23 24
23 24 25 26 27 28 29
28 29 30 31
25 26 27 28 29 30
30 july mo tu
august we
th
fr
sa
su
mo tu
september we
th
fr
sa
su
mo tu
we
th
fr
sa
su
01
01 02 03 04 05
01 02
02 03 04 05 06 07 08
06 07 08 09 10 11 12
03 04 05 06 07 08 09
09 10 11 12 13 14 15
13 14 15 16 17 18 19
10 11 12 13 14 15 16
16 17 18 19 20 21 22
20 21 22 23 24 25 26
17 18 19 20 21 22 23
23 24 25 26 27 28 29
27 28 29 30 31
24 25 26 27 28 29 30
30 31 october mo tu
november we
th
fr
sa
su
mo tu
we
december th
fr
sa
su
01 02 03 04
mo tu
we
th
fr
sa
su
01 02 03 04 05 06 07
01 02
08 09 10 11 12 13 14
05 06 07 08 09 10 11
03 04 05 06 07 08 09
15 16 17 18 19 20 21
12 13 14 15 16 17 18
10 11 12 13 14 15 16
22 23 24 25 26 27 28
19 20 21 22 23 24 25
17 18 19 20 21 22 23
29 30 31
26 27 28 29 30
24 25 26 27 28 29 30 31
19
december 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 loading week 22
annual planning
january 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 unloading week
primary goal
secondary goal or goal of preparation 23
gennaio
from
to
WORKOUT total minutes total km
monday course
track road
offroading going up
total minutes total km
tuesday course
track road
offroading going up
total minutes total km
wednesday
course
track road
offroading going up
total minutes total km
thursday
course week of
loading recovery
42
track road
gennaio
offroading going up
SPECIFICATION quality
x
sec
min
meters
reps n째
min of stretching
problems none
x
meters
km of recovery
km of warmingup/def
calf knee
min
meters
min
min
recovery
in
reps n째
x
meters
km of loading
min of stretching
problems none
km of recovery
km of warmingup/def
calf knee
meters
min
pace constant progressive quality
min
recovery
in
reps n째
x
meters
km of loading
min of stretching
problems none
km of recovery
km of warmingup/def
calf knee
min
meters
fit tired stunned
personal feeling fresh fit tired stunned
other
min
km of loading
min of stretching
problems none quadriceps
sec
personal feeling fresh
foot/ankle
back
in
stunned
other
quadriceps min
tired
foot/ankle
back
sec
fit
other
quadriceps sec
personal feeling fresh
foot/ankle
back
quality
pace constant progressive
min
recovery
in
pace constant progressive
long-slow pace moderate pace fast pace race pace interval training long reps short reps
km of loading
quadriceps
quality
long-slow pace moderate pace fast pace race pace interval training long reps short reps
PHYSICAL CONDITION min
back
pace constant progressive long-slow pace moderate pace fast pace race pace interval training long reps short reps
meters
recovery
long-slow pace moderate pace fast pace race pace interval training long reps short reps
reps n째
min
km of recovery
km of warmingup/def
calf knee
personal feeling fresh fit tired stunned
foot/ankle other
43
gennaio
from
WORKOUT
to
total minutes total km
friday course
track road
offroading going up
total minutes total km
saturday course
track road
offroading going up
total minutes total km
sunday
course
track road
offroading going up
RITMI PERSONALI (in b.p.m.) LONG-SLOW PACE
MODERATE PACE
FAST PACE
week of
MAX HR
total minutes total km
weight in kg
loading recovery
44
RACE PACE
gennaio
SPECIFICATION quality long-slow pace moderate pace fast pace race pace interval training long reps short reps
reps n째
x
min of stretching
personal feeling fresh
problems none
fit
quadriceps sec
min
meters
quality
min
recovery
in
long-slow pace moderate pace fast pace race pace interval training long reps short reps
reps n째
x
meters
km of recovery
tired
calf
km of warmingup/def
stunned
knee foot/ankle other
km of loading
min
min of stretching
personal feeling fresh
problems none back
fit
quadriceps sec
min
meters
quality long-slow pace moderate pace fast pace race pace interval training long reps short reps
min
recovery
in
pace constant progressive reps n째
x
meters
km of recovery
tired
calf
km of warmingup/def
stunned
knee foot/ankle other
km of loading
min
min of stretching
personal feeling fresh
problems none back quadriceps
in
total km
min
meters recovery
sec
pace constant progressive
total km
long-slow pace moderate pace fast pace
notes
PHYSICAL CONDITION km of loading
min
back
pace constant progressive
total km
meters
min
km of recovery
km of warmingup/def
calf
fit tired stunned
knee foot/ankle other
total km race pace
total km
total km
interval training long reps
total km loading
total km short reps
total km recovery
45
january total min
week n째
statistic total km
total kilometers
km totali total min
total km km 200
total min
total km
180 160 140
total min
total km
120 100 80
total min
total km 60 40 20
total min
total km weeks total km
total work-outs n째
average
58
statistic january
weight
average
january
statistic
relationship loading-recov.
loading km
week n째
recovery km
km totali loading km
recovery km
loading km
recovery km
loading km
recovery km
loading km
recovery km
total loading
total recovery
km 100 90 80 70 60 50 40 30 20 10
weeks total loading km scarico
long-slow pace
long-slow pace
long-slow pace
long-slow pace
long-slow pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
moderate pace
fast pace
race pace
interval
race pace
interval
race pace
interval
race pace
interval
race pace
interval
long reps
short reps
long reps
short reps
long reps
short reps
long reps
short reps
long reps
short reps
59
races conducted in january event name
cross-country
date
track
event name
cross-country
track
track
track
track
track
60
road
road
distance
final time
position
distance
final time
position
distance
final time
position
distance
final time
position
distance
final time
position
marathon
date
track
position
marathon
date
event name
cross-country
road
final time
marathon
date
event name
cross-country
road
distance
marathon
date
event name
cross-country
road
position
marathon
date
event name
cross-country
road
final time
marathon
date
event name
cross-country
road
distance
marathon
races conducted in january
course type plain hill steep uphill
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
shoes
avarage/km avarage h.r.
course type plain hill steep uphill
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
ground
weather condition
road
clear cloudy windy rain
unsurfaced road
off road track
hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
temperature hot mild cold
satisfaction
clear cloudy windy rain
unsurfaced road
satisfaction
avarage/km avarage h.r.
road
temperature
satisfaction
shoes
weather condition
satisfaction
plain hill steep uphill
ground
satisfaction
course type
satisfaction
avarage/km avarage h.r.
satisfaction
shoes
61
298
shoes
299
shoes
Shoes should be your training partner every day. For this reason it is essential to estimate carefully which is the most appropriate model among those on the market, according to your own features of running, resting and the use of them. We have to remember that when we run, we put down on the ground up to three times our weight, and therefore it is very important to choose a compromise which can cushion and give us the right stability for our natural way to run. Nowadays the several technologies integrated in shoes help to protect and safeguard every single step we make. Resistant materials improve their working life and duration. To understand which technologies are more suitable for our foot, we suggest to address to sports centres and specialized stores, where you can test the product before buying it. A lot of centres use video systems in slow motion, with whom the customer has the possibility to test the product, and decide with the help of the shopkeeper which model, among all those on the market, is more suitable for him. The video test helps to understand when it is time to change shoes and buy new ones. Most of the times, unfortunately, we do not realize that our friend and partner loses stability and damping and unconsciously we keep on running, risking pain and accidents.
www.sincrorun.com
300
shoes
weight
model
light fit heavy
category
use
light
road offroad
intermediate
mixed track
heavy n째 euro
use
training
grip
race everything n째 us
shop
-2
-1
0
1
2
-2
-1
0
1
2
comfort
cm
damping
date of purchase
price
forefoot
n째 uk
-2
-1
0
1
2
-2
-1
0
1
2
stability damping
indicate the areas of greater wear
tallone
Shoes features
weight
personal evaluation
shoes brand
-2
-1
0
1
2
-2
-1
0
1
2
stability general satisfaction -2
+ + + +
-1
0
1
2
regular consumption supination pronation overpronation
notes
shoes I
301
times and references
conconi test The “Conconi test”, formulated by Professor Conconi, is one of the most used field test, since it is simple to carry out and the results express concisely your own condition during the training period. Thanks to this test, useful data, for a more precise planning of the workloads and of the speed to pick up during training, in endurance sports, will be obtained. The test is based on the identification of the anaerobic threshold, that is the running speed in which the athlete starts to gather lactic acid in the muscle. It can be seen analyzing a graph, in which the running speed and the heart rate have been reproduced at regular intervals (200 m). The Conconi test has to be preferably carried out on a running track (first lane, with time and heart rate measurements every 200 m). After having achieved about 20 minutes of warming-up (jogging, stretching and acceleration), wear the heart frequency meter and start to run at a speed of 10 km/h, and then increase it up to about 0,5 km/h every 200 m. The data collected by the heart frequency meter will be reported on the graph (heart rate and speed). At the point in which the curve deflects, the speed and the heartbeat of that point will coincide with the anaerobic threshold. The paces to respect during the training (long slow pace, moderate pace etc.) have to be calculated using this threshold. 210 200
heart rate before starting
threshold
190 180 170 160 150
heart rate 3’ after
140
heart rate 6’ after
130 120 10
306
11
12
conconi test
13
14
15
16
17
18
19
20
21 km/h
date
test data every 200 m TIME HEART RATE every 200 m BPM
SPEED km/h*
TIME HEART RATE every 200 m BPM
SPEED km/h*
TIME HEART RATE every 200 m BPM
week of
loading unloading
SPEED km/h*
1
1
1
1
2
2
2
2
3
3
3
3
4
4
4
4
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5
5
5
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6
6
7
7
7
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8
The speed of every single fraction can be calculated through a simple division: 720 (fixed number): … (seconds of the 200 m time)
heart rate in b/min
heart rate before starting
210 200 190 180 170 160 150
heart rate 3’ after
140
heart rate 6’ after
130 120 10
11
12
13
14
15
16
17
18
19
20
21 km/h
THRESHOLD
FINAL VALUES long-slow pace (70-80% thres.)
moderate pace (80-85% thres.)
fast pace (95-100% thres.)
race pace (95-100% thres.)
interval training (103-105% thres.)
heart rate
heart rate
heart rate
heart rate
heart rate
heart rate
km/h
km/h
km/h
km/h
km/h
km/h
min/km
min/km
min/km
min/km
min/km
min/km
round of reference
1 2
FAVORITE ROUND
round name
distance in km
course
distance in km
course
ALTERNATIVE ROUND
round name
STATISTIC final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
max heart rate
week of
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
max heart rate
week of
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
1 2
windy rain max heart rate
week of
heart rate average notes
loading unloading
312
weather conditions clear cloudy
round of reference
temperature hot mild cold
STATISTIC final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
weather conditions clear cloudy windy rain
1 2 week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
weather conditions clear cloudy windy rain
1 2 week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
313
round of reference
1 2
FAVORITE ROUND
round name
distance in km
course
distance in km
course
ALTERNATIVE ROUND
round name
STATISTIC final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
max heart rate
week of
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
max heart rate
week of
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
1 2
windy rain max heart rate
week of
heart rate average notes
loading unloading
314
weather conditions clear cloudy
round of reference
temperature hot mild cold
STATISTIC final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
1 2
weather conditions clear cloudy windy rain
week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
weather conditions clear cloudy windy rain
1 2 week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
final time round n째
date
average per km
weather conditions clear cloudy windy rain
1 2 week of
max heart rate
temperature hot mild cold
heart rate average notes
loading unloading
315
my records time
100 m
200 m
400 m
800 m
1000 m
1500 m
318
my records
date
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
place/event
time
date
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
‘
notes
:
‘
notes
:
‘
notes
:
‘
notes
:
‘
notes
3000 m
5000 m
10.000 m
21.097 m
42.195 m
m 1:00’00
place/event
notes
notes
319
performances to remember distance
1
320
place/event
final time
date
place/event
final time
date
place/event
final time
date
place/event
final time
date
place/event
passages
distance
6
date
passages
distance
5
final time
passages
distance
4
place/event
passages
distance
3
date
passages
distance
2
final time
passages
performances to remember
weather conditions
notes, feelings average per km
weather conditions
notes, feelings average per km
weather conditions
notes, feelings average per km
weather conditions
notes, feelings average per km
weather conditions
notes, feelings average per km
weather conditions
notes, feelings average per km
321
road
relay
track
world records
324
100 m
9”58
men
Usain Bolt
Giamaica
Berlino, GER
16-08-09
110 m hurdles 12”87 200 m 19”19
Dayron Robles Usain Bolt
Cuba Giamaica
Ostrava, CZE Berlino, GER
12-07-08 20-08-09
400 m 43”18 400 m hurdles 46”78
Michael Johnson Kevin Young
USA USA
Siviglia, ESP Barcellona, ESP
26-08-99 06-08-92
800 m 1.000 m
1’41”01 2’11”96
David Lekuta Rudisha Noah Ngeny
Kenya Kenya
Rieti, ITA Rieti, ITA
29-08-10 05-09-99
1.500 m 1 mile
3’26”00 3’43”13
Hicham El Guerruoj Hicham El Guerruoj
Marocco Marocco
Roma, ITA Roma, ITA
14-07-98 07-07-99
2.000 m 3.000 m
4’44”79 7’20”67
Hicham El Guerruoj Daniel Komen
Marocco Kenya
Berlino, GER Rieti, ITA
07-09-99 01-09-96
3.000 steeplech. 7’53”63 5.000 m 12’37”35
Saif Saaeed Shaheen Kenenisa Bekele
Quatar Etiopia
Bruxelles, BEL Hengelo, NED
03-09-04 31-05-04
10.000 m 20.000 m
26’17”53 56’26”0
Kenenisa Bekele Haile Gebrselassie
Etiopia Etiopia
Bruxelles , BEL Ostrava, CZE
26-08-05 27-06-07
1 hour 25.000 m
21.285 m 1h11’50”
Haile Gebrselassie Samuel Kiplimo Kosgei
Etiopia Kenya
Ostrava, CZE Berlin, GER
27-06-07 09-05-10
30.000 m march
1h26’47”4
Moses Cheruiyot Mosop
Kenya
Eugene, USA
03-06-11
20.000 m 30.000 m 50.000 m
1h17’25”6 2h01’44”1 3h35’27”2
Bernardo Segura Maurizio Damilano Yohan Diniz
Messico Italia Francia
Bergen, NOR Cuneo, ITA Reims, FRA
07-05-94 03-10-92 12-03-11
4x100 m
37”04
Nazionale Giamaica
Daegu, KOR
04-09-11
4x200 m 1’18”68 4x400 m 2’54”29 4x800 m 7’02”43 4x1500 m 14’36”23
Marsh, Burrell, USA Heard, Lewis Johnson, Valmon, USA Reynolds, Watts Mutua, Yiampoy, Kenya Kombich, Bungei Nazionale Kenya
Walnut, USA
17-04-94
Stuttgart, GER
22-08-93
Bruxelles, BEL
25-08-06
Bruxelles, BEL
04-09-09
10 km 15 km 20 km ½ marathon 25 km 30 km marathon 100 km march 20 km 50 km
26’44” 41’13” 55’21” 58’23” 1h11’50” 1h27’37” 2h03’38” 6h13’33”
Leonard Patrick Komon Leonard Patrick Komon Zersenay Tadese Zersenay Tadese Samuel Kiplimo Kosgei Peter Cheruiyot Kirui Patrick Makau Musyoki Takahiro Sunada
Kenya Kenya ERI ERI Etiopia Kenya Kenya Giappone
Utrecht, NED Nijmegen, NED Lisbona, POR Lisbona, POR Berlino, GER Berlino, GER Berlino, GER Tokoro, JPN
26-09-10 21-11-10 21-03-10 21-03-10 09-05-10 25-09-11 25-09-11 21-06-98
1h17’16” 3h34’14”
Vladimir Kanaykin Denis Nizhegorodov
Russia Russia
Saransk, RUS Cheboksary, RUS
29-09-07 11-05-08
world records
track relay road
women
100 m
10”49
Florence Griffith Joyner
USA
Indianapolis, USA
16-07-88
100 m hurdles 200 m
12”21 21”34
Yordanka Donkova Florence Griffith Joyner
Bulgaria USA
Stara Zagora, BUL Seul, KOR
20-08-88 29-09-88
400 m 400 m hurdles
47”60 52”34
Marita Koch Yuliya Pechonkina
DDR Russia
Canberra, AUS Tula, RUS
06-10-85 08-08-03
800 m 1.000 m
1’53”28 2’28”98
Jarmila Kratochvílová Svetlana Masterkova
CZ Russia
Monaco, GER Bruxelles, BEL
26-07-83 23-08-96
1.500 m 1 mile
3’50”46 4’12”56
Qu Yunxia Svetlana Masterkova
Cina Russia
Pechino, SUI Zurigo, SUI
11-09-93 14-08-96
2.000 m 3.000 m
5’25”36 8’06”11
Sonia O’Sullivan Wang Junxia
Irlanda Cina
Edimburgo, GBR Pechino, CHN
08-07-94 13-09-93
3.000 m steeplech. 8’58”81 5.000 m 14’11”15
Gulnara Samitova Tirunesh Dibaba
Russia Etiopia
Pechino, CHN Oslo, NOR
17-08-08 06-06-08
10.000 m 20.000 m
29’31”78 1h05’26”6
Wang Junxia Tegla Loroupe
Cina Kenya
Pechino, CHN 08-09-93 Borgholzhausen, GER 03-09-00
1 ora 25.000 m
18.340 m 1h27’05”9
Tegla Loroupe Tegla Loroupe
Kenya Kenya
Borgholzhausen, GER 07-08-98 Mengerskirchen, GER 21-09-02
30.000 m march
1h45’50”0
Tegla Loroupe
Kenya
Warstein, GER
07-06-03
10.000 m 20.000 m
41’56”23 1h26’52”3
Nadezhda Ryashkina Olimpiada Ivanova
USSR Russia
Seattle, USA Brisbane, AUS
24-07-90 06-09-01
4x100 m 41”37
Gladisch, Rieger, Auerswald, Göhr
DDR
Canberra, AUS
06-10-85
4x200 m 1’27”46 4x400 m 3’15”17 4x800 m 7’50”17
Jenkins, Colander- Richardson, Perry, Jones Ledovskaya, Nazarova, Pinigina, Bryzgina Olizarenko, Gurina, Borisova, Podyalovskaya
USA
Filadelfia, USA
29-04-00
USSR
Seul, KOR
01-10-88
USSR
Mosca, USSR
05-08-84
10 km 15 km 20 km ½ marathon 25 km 30 km marathon 100 km march 20 km
30’21” 46’28” 1h02’36” 1h05’50” 1h19’53” 1h38’49” 2h15’25” 6h33’11”
Paula Radcliffe Tirunesh Dibaba Mary Jepkosgei Keitany Mary Jepkosgei Keitany Mary Jepkosgei Keitany Mizuki Noguchi Paula Radcliffe Tomoe Abe
GBR Etiopia Kenya Kenya Kenya Giappone GBR Giappone
San Juan, PUR Nijmegen, NED Ras Al Khaimah, UAE Ras Al Khaimah, UAE Berlino, GER Berlino, GER Londra, GBR Tokoro, JPN
23-02-03 15-11-10 18-02-11 18-02-11 09-05-10 25-09-05 13-04-03 25-06-00
1h25’08”
Vera Sokolova
Russia
Sochi, UAE
26-02-11
updated to October 2011
325
1
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9
12
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16
18
0:03:10 0:06:20 0:09:30 0:12:40 0:15:50 0:22:10 0:25:20 0:28:30 0:31:40 0:38:00 0:44:20 0:50:40 0:57:00 0:03:15 0:06:30 0:09:45 0:13:00 0:16:15 0:22:45 0:26:00 0:29:15 0:32:30 0:39:00 0:45:30 0:52:00 0:58:30 0:03:20 0:06:40 0:10:00 0:13:20 0:16:40 0:23:20 0:26:40 0:30:00 0:33:20 0:40:00 0:46:40 0:53:20 1:00:00 0:03:25 0:06:50 0:10:15 0:13:40 0:17:05 0:23:55 0:27:20 0:30:45 0:34:10 0:41:00 0:47:50 0:54:40 1:01:30 0:03:30 0:03:35 0:03:40 0:03:45
0:07:00 0:07:10 0:07:20 0:07:30
0:10:30 0:10:45 0:11:00 0:11:15
0:14:00 0:14:20 0:14:40 0:15:00
0:17:30 0:17:55 0:18:20 0:18:45
0:24:30 0:25:05 0:25:40 0:26:15
0:28:00 0:28:40 0:29:20 0:30:00
0:31:30 0:32:15 0:33:00 0:33:45
0:35:00 0:35:50 0:36:40 0:37:30
0:42:00 0:43:00 0:44:00 0:45:00
0:49:00 0:50:10 0:51:20 0:52:30
0:56:00 0:57:20 0:58:40 1:00:00
1:03:00 1:04:30 1:06:00 1:07:30
0:03:50 0:07:40 0:11:30 0:15:20 0:19:10 0:26:50 0:30:40 0:34:30 0:38:20 0:46:00 0:53:40 1:01:20 1:09:00 0:03:55 0:07:50 0:11:45 0:15:40 0:19:35 0:27:25 0:31:20 0:35:15 0:39:10 0:47:00 0:54:50 1:02:40 1:10:30 0:04:00 0:08:00 0:12:00 0:16:00 0:20:00 0:28:00 0:32:00 0:36:00 0:40:00 0:48:00 0:56:00 1:04:00 1:12:00 0:04:05 0:08:10 0:12:15 0:16:20 0:20:25 0:28:35 0:32:40 0:36:45 0:40:50 0:49:00 0:57:10 1:05:20 1:13:30 0:04:10 0:04:15 0:04:20 0:04:25
0:08:20 0:08:30 0:08:40 0:08:50
0:12:30 0:12:45 0:13:00 0:13:15
0:16:40 0:17:00 0:17:20 0:17:40
0:20:50 0:21:15 0:21:40 0:22:05
0:29:10 0:29:45 0:30:20 0:30:55
0:33:20 0:34:00 0:34:40 0:35:20
0:37:30 0:38:15 0:39:00 0:39:45
0:41:40 0:42:30 0:43:20 0:44:10
0:50:00 0:51:00 0:52:00 0:53:00
0:58:20 0:59:30 1:00:40 1:01:50
1:06:40 1:08:00 1:09:20 1:10:40
1:15:00 1:16:30 1:18:00 1:19:30
0:04:30 0:09:00 0:13:30 0:18:00 0:22:30 0:31:30 0:36:00 0:40:30 0:45:00 0:54:00 1:03:00 1:12:00 1:21:00 0:04:35 0:09:10 0:13:45 0:18:20 0:22:55 0:32:05 0:36:40 0:41:15 0:45:50 0:55:00 1:04:10 1:13:20 1:22:30 0:04:40 0:09:20 0:14:00 0:18:40 0:23:20 0:32:40 0:37:20 0:42:00 0:46:40 0:56:00 1:05:20 1:14:40 1:24:00 0:04:45 0:09:30 0:14:15 0:19:00 0:23:45 0:33:15 0:38:00 0:42:45 0:47:30 0:57:00 1:06:30 1:16:00 1:25:30 0:04:50 0:04:55 0:05:00 0:05:05 0:05:10 0:05:15 0:05:20 0:05:25 0:05:30
0:09:40 0:09:50 0:10:00 0:10:10 0:10:20 0:10:30 0:10:40 0:10:50 0:11:00
0:14:30 0:14:45 0:15:00 0:15:15 0:15:30 0:15:45 0:16:00 0:16:15 0:16:30
0:19:20 0:19:40 0:20:00 0:20:20 0:20:40 0:21:00 0:21:20 0:21:40 0:22:00
0:24:10 0:24:35 0:25:00 0:25:25 0:25:50 0:26:15 0:26:40 0:27:05 0:27:30
0:33:50 0:34:25 0:35:00 0:35:35 0:36:10 0:36:45 0:37:20 0:37:55 0:38:30
0:38:40 0:39:20 0:40:00 0:40:40 0:41:20 0:42:00 0:42:40 0:43:20 0:44:00
0:43:30 0:44:15 0:45:00 0:45:45 0:46:30 0:47:15 0:48:00 0:48:45 0:49:30
0:48:20 0:49:10 0:50:00 0:50:50 0:51:40 0:52:30 0:53:20 0:54:10 0:55:00
0:58:00 0:59:00 1:00:00 1:01:00 1:02:00 1:03:00 1:04:00 1:05:00 1:06:00
1:07:40 1:08:50 1:10:00 1:11:10 1:12:20 1:13:30 1:14:40 1:15:50 1:17:00
1:17:20 1:18:40 1:20:00 1:21:20 1:22:40 1:24:00 1:25:20 1:26:40 1:28:00
1:27:00 1:28:30 1:30:00 1:31:30 1:33:00 1:34:30 1:36:00 1:37:30 1:39:00
0:05:35 0:11:10 0:16:45 0:22:20 0:27:55 0:39:05 0:44:40 0:50:15 0:55:50 1:07:00 1:18:10 1:29:20 1:40:30 0:05:40 0:11:20 0:17:00 0:22:40 0:28:20 0:39:40 0:45:20 0:51:00 0:56:40 1:08:00 1:19:20 1:30:40 1:42:00 0:05:45 0:11:30 0:17:15 0:23:00 0:28:45 0:40:15 0:46:00 0:51:45 0:57:30 1:09:00 1:20:30 1:32:00 1:43:30 0:05:50 0:11:40 0:17:30 0:23:20 0:29:10 0:40:50 0:46:40 0:52:30 0:58:20 1:10:00 1:21:40 1:33:20 1:45:00 0:05:55 0:11:50 0:17:45 0:23:40 0:29:35 0:41:25 0:47:20 0:53:15 0:59:10 1:11:00 1:22:50 1:34:40 1:46:30 0:06:00 0:12:00 0:18:00 0:24:00 0:30:00 0:42:00 0:48:00 0:54:00 1:00:00 1:12:00 1:24:00 1:36:00 1:48:00 0:06:05 0:12:10 0:18:15 0:24:20 0:30:25 0:42:35 0:48:40 0:54:45 1:00:50 1:13:00 1:25:10 1:37:20 1:49:30 0:06:10 0:12:20 0:18:30 0:24:40 0:30:50 0:43:10 0:49:20 0:55:30 1:01:40 1:14:00 1:26:20 1:38:40 1:51:00 0:06:15 0:12:30 0:18:45 0:25:00 0:31:15 0:43:45 0:50:00 0:56:15 1:02:30 1:15:00 1:27:30 1:40:00 1:52:30 0:06:20 0:12:40 0:19:00 0:25:20 0:31:40 0:44:20 0:50:40 0:57:00 1:03:20 1:16:00 1:28:40 1:41:20 1:54:00 0:06:25 0:12:50 0:19:15 0:25:40 0:32:05 0:44:55 0:51:20 0:57:45 1:04:10 1:17:00 1:29:50 1:42:40 1:55:30 0:06:30 0:13:00 0:19:30 0:26:00 0:32:30 0:45:30 0:52:00 0:58:30 1:05:00 1:18:00 1:31:00 1:44:00 1:57:00 0:06:35 0:13:10 0:19:45 0:26:20 0:32:55 0:46:05 0:52:40 0:59:15 1:05:50 1:19:00 1:32:10 1:45:20 1:58:30 0:06:40 0:13:20 0:20:00 0:26:40 0:33:20 0:46:40 0:53:20 1:00:00 1:06:40 1:20:00 1:33:20 1:46:40 2:00:00 0:06:45 0:13:30 0:20:15 0:27:00 0:33:45 0:47:15 0:54:00 1:00:45 1:07:30 1:21:00 1:34:30 1:48:00 2:01:30 0:06:50 0:13:40 0:20:30 0:27:20 0:34:10 0:47:50 0:54:40 1:01:30 1:08:20 1:22:00 1:35:40 1:49:20 2:03:00 0:06:55 0:13:50 0:20:45 0:27:40 0:34:35 0:48:25 0:55:20 1:02:15 1:09:10 1:23:00 1:36:50 1:50:40 2:04:30 0:07:00 0:14:00 0:21:00 0:28:00 0:35:00 0:49:00 0:56:00 1:03:00 1:10:00 1:24:00 1:38:00 1:52:00 2:06:00 0:07:05 0:14:10 0:21:15 0:28:20 0:35:25 0:49:35 0:56:40 1:03:45 1:10:50 1:25:00 1:39:10 1:53:20 2:07:30 0:07:10 0:14:20 0:21:30 0:28:40 0:35:50 0:50:10 0:57:20 1:04:30 1:11:40 1:26:00 1:40:20 1:54:40 2:09:00
326
distances/times table
km
21,097
20
22
24
26
30
28
32
34
36
38
40
42,195
1:03:20 1:06:48 1:09:40 1:16:00 1:22:20 1:28:40 1:35:00 1:41:20 1:47:40 1:54:00 2:00:20 2:06:40 2:13:37 1:05:00 1:08:34 1:11:30 1:18:00 1:24:30 1:31:00 1:37:30 1:44:00 1:50:30 1:57:00 2:03:30 2:10:00 2:17:08 1:06:40 1:10:19 1:13:20 1:20:00 1:26:40 1:33:20 1:40:00 1:46:40 1:53:20 2:00:00 2:06:40 2:13:20 2:20:39 1:08:20 1:12:05 1:15:10 1:22:00 1:28:50 1:35:40 1:42:30 1:49:20 1:56:10 2:03:00 2:09:50 2:16:40 2:24:10 1:10:00 1:11:40 1:13:20 1:15:00
1:13:50 1:15:36 1:17:21 1:19:07
1:17:00 1:18:50 1:20:40 1:22:30
1:24:00 1:26:00 1:28:00 1:30:00
1:31:00 1:33:10 1:35:20 1:37:30
1:38:00 1:40:20 1:42:40 1:45:00
1:45:00 1:47:30 1:50:00 1:52:30
1:52:00 1:54:40 1:57:20 2:00:00
1:59:00 2:01:50 2:04:40 2:07:30
2:06:00 2:09:00 2:12:00 2:15:00
2:13:00 2:16:10 2:19:20 2:22:30
2:20:00 2:23:20 2:26:40 2:30:00
2:27:41 2:31:12 2:34:43 2:38:14
1:16:40 1:20:52 1:24:20 1:32:00 1:39:40 1:47:20 1:55:00 2:02:40 2:10:20 2:18:00 2:25:40 2:33:20 2:41:45 1:18:20 1:22:38 1:26:10 1:34:00 1:41:50 1:49:40 1:57:30 2:05:20 2:13:10 2:21:00 2:28:50 2:36:40 2:45:16 1:20:00 1:24:23 1:28:00 1:36:00 1:44:00 1:52:00 2:00:00 2:08:00 2:16:00 2:24:00 2:32:00 2:40:00 2:48:47 1:21:40 1:26:09 1:29:50 1:38:00 1:46:10 1:54:20 2:02:30 2:10:40 2:18:50 2:27:00 2:35:10 2:43:20 2:52:18 1:23:20 1:25:00 1:26:40 1:28:20
1:27:54 1:29:40 1:31:25 1:33:11
1:31:40 1:33:30 1:35:20 1:37:10
1:40:00 1:42:00 1:44:00 1:46:00
1:48:20 1:50:30 1:52:40 1:54:50
1:56:40 1:59:00 2:01:20 2:03:40
2:05:00 2:07:30 2:10:00 2:12:30
2:13:20 2:16:00 2:18:40 2:21:20
2:21:40 2:24:30 2:27:20 2:30:10
2:30:00 2:33:00 2:36:00 2:39:00
2:38:20 2:41:30 2:44:40 2:47:50
2:46:40 2:50:00 2:53:20 2:56:40
2:55:49 2:59:20 3:02:51 3:06:22
1:30:00 1:34:56 1:39:00 1:48:00 1:57:00 2:06:00 2:15:00 2:24:00 2:33:00 2:42:00 2:51:00 3:00:00 3:09:53 1:31:40 1:36:42 1:40:50 1:50:00 1:59:10 2:08:20 2:17:30 2:26:40 2:35:50 2:45:00 2:54:10 3:03:20 3:13:24 1:33:20 1:38:27 1:42:40 1:52:00 2:01:20 2:10:40 2:20:00 2:29:20 2:38:40 2:48:00 2:57:20 3:06:40 3:16:55 1:35:00 1:40:13 1:44:30 1:54:00 2:03:30 2:13:00 2:22:30 2:32:00 2:41:30 2:51:00 3:00:30 3:10:00 3:20:26 1:36:40 1:38:20 1:40:00 1:41:40 1:43:20 1:45:00 1:46:40 1:48:20 1:50:00
1:41:58 1:43:44 1:45:29 1:47:15 1:49:00 1:50:46 1:52:31 1:54:17 1:56:02
1:46:20 1:48:10 1:50:00 1:51:50 1:53:40 1:55:30 1:57:20 1:59:10 2:01:00
1:56:00 1:58:00 2:00:00 2:02:00 2:04:00 2:06:00 2:08:00 2:10:00 2:12:00
2:05:40 2:07:50 2:10:00 2:12:10 2:14:20 2:16:30 2:18:40 2:20:50 2:23:00
2:15:20 2:17:40 2:20:00 2:22:20 2:24:40 2:27:00 2:29:20 2:31:40 2:34:00
2:25:00 2:27:30 2:30:00 2:32:30 2:35:00 2:37:30 2:40:00 2:42:30 2:45:00
2:34:40 2:37:20 2:40:00 2:42:40 2:45:20 2:48:00 2:50:40 2:53:20 2:56:00
2:44:20 2:47:10 2:50:00 2:52:50 2:55:40 2:58:30 3:01:20 3:04:10 3:07:00
2:54:00 2:57:00 3:00:00 3:03:00 3:06:00 3:09:00 3:12:00 3:15:00 3:18:00
3:03:40 3:06:50 3:10:00 3:13:10 3:16:20 3:19:30 3:22:40 3:25:50 3:29:00
3:13:20 3:16:40 3:20:00 3:23:20 3:26:40 3:30:00 3:33:20 3:36:40 3:40:00
3:23:57 3:27:28 3:30:59 3:34:29 3:38:00 3:41:31 3:45:02 3:48:33 3:52:04
1:51:40 1:57:47 2:02:50 2:14:00 2:25:10 2:36:20 2:47:30 2:58:40 3:09:50 3:21:00 3:32:10 3:43:20 3:55:35 1:53:20 1:59:33 2:04:40 2:16:00 2:27:20 2:38:40 2:50:00 3:01:20 3:12:40 3:24:00 3:35:20 3:46:40 3:59:06 1:55:00 2:01:18 2:06:30 2:18:00 2:29:30 2:41:00 2:52:30 3:04:00 3:15:30 3:27:00 3:38:30 3:50:00 4:02:37 1:56:40 2:03:04 2:08:20 2:20:00 2:31:40 2:43:20 2:55:00 3:06:40 3:18:20 3:30:00 3:41:40 3:53:20 4:06:08 1:58:20 2:04:49 2:10:10 2:22:00 2:33:50 2:45:40 2:57:30 3:09:20 3:21:10 3:33:00 3:44:50 3:56:40 4:09:39 2:00:00 2:06:35 2:12:00 2:24:00 2:36:00 2:48:00 3:00:00 3:12:00 3:24:00 3:36:00 3:48:00 4:00:00 4:13:10 2:01:40 2:08:20 2:13:50 2:26:00 2:38:10 2:50:20 3:02:30 3:14:40 3:26:50 3:39:00 3:51:10 4:03:20 4:16:41 2:03:20 2:10:06 2:15:40 2:28:00 2:40:20 2:52:40 3:05:00 3:17:20 3:29:40 3:42:00 3:54:20 4:06:40 4:20:12 2:05:00 2:11:51 2:17:30 2:30:00 2:42:30 2:55:00 3:07:30 3:20:00 3:32:30 3:45:00 3:57:30 4:10:00 4:23:43 2:06:40 2:13:37 2:19:20 2:32:00 2:44:40 2:57:20 3:10:00 3:22:40 3:35:20 3:48:00 4:00:40 4:13:20 4:27:14 2:08:20 2:15:22 2:21:10 2:34:00 2:46:50 2:59:40 3:12:30 3:25:20 3:38:10 3:51:00 4:03:50 4:16:40 4:30:45 2:10:00 2:17:08 2:23:00 2:36:00 2:49:00 3:02:00 3:15:00 3:28:00 3:41:00 3:54:00 4:07:00 4:20:00 4:34:16 2:11:40 2:18:53 2:24:50 2:38:00 2:51:10 3:04:20 3:17:30 3:30:40 3:43:50 3:57:00 4:10:10 4:23:20 4:37:47 2:13:20 2:20:39 2:26:40 2:40:00 2:53:20 3:06:40 3:20:00 3:33:20 3:46:40 4:00:00 4:13:20 4:26:40 4:41:18 2:15:00 2:22:24 2:28:30 2:42:00 2:55:30 3:09:00 3:22:30 3:36:00 3:49:30 4:03:00 4:16:30 4:30:00 4:44:49 2:16:40 2:24:10 2:30:20 2:44:00 2:57:40 3:11:20 3:25:00 3:38:40 3:52:20 4:06:00 4:19:40 4:33:20 4:48:20 2:18:20 2:25:55 2:32:10 2:46:00 2:59:50 3:13:40 3:27:30 3:41:20 3:55:10 4:09:00 4:22:50 4:36:40 4:51:51 2:20:00 2:27:41 2:34:00 2:48:00 3:02:00 3:16:00 3:30:00 3:44:00 3:58:00 4:12:00 4:26:00 4:40:00 4:55:22 2:21:40 2:29:26 2:35:50 2:50:00 3:04:10 3:18:20 3:32:30 3:46:40 4:00:50 4:15:00 4:29:10 4:43:20 4:58:53 2:23:20 2:31:12 2:37:40 2:52:00 3:06:20 3:20:40 3:35:00 3:49:20 4:03:40 4:18:00 4:32:20 4:46:40 5:02:24
327
1
0:05:06 0:05:13 0:05:20 0:05:27
2 0:10:12 0:10:26 0:10:40 0:10:54
3
0:15:18 0:15:39 0:16:00 0:16:21
4 0:20:24 0:20:52 0:21:20 0:21:48
5
0:25:30 0:26:05 0:26:40 0:27:15
6
7
8
9
10
11
12
0:30:36 0:31:18 0:32:00 0:32:42
0:35:42 0:36:31 0:37:20 0:38:09
0:40:48 0:41:44 0:42:40 0:43:36
0:45:54 0:46:57 0:48:00 0:49:03
0:51:00 0:52:10 0:53:20 0:54:30
0:56:06 0:57:23 0:58:40 0:59:57
1:01:12 1:02:36 1:04:00 1:05:24
13,1 1:06:49 1:08:20 1:09:52 1:11:24
0:05:34 0:11:08 0:16:42 0:22:16 0:27:50 0:33:24 0:38:58 0:44:32 0:50:06 0:55:40 1:01:14 1:06:48 1:12:55 0:05:41 0:11:22 0:17:03 0:22:44 0:28:25 0:34:06 0:39:47 0:45:28 0:51:09 0:56:50 1:02:31 1:08:12 1:14:27 0:05:48 0:05:55 0:06:02 0:06:09
0:11:36 0:11:50 0:12:04 0:12:18
0:17:24 0:17:45 0:18:06 0:18:27
0:23:12 0:23:40 0:24:08 0:24:36
0:29:00 0:29:35 0:30:10 0:30:45
0:34:48 0:35:30 0:36:12 0:36:54
0:40:36 0:41:25 0:42:14 0:43:03
0:46:24 0:47:20 0:48:16 0:49:12
0:52:12 0:53:15 0:54:18 0:55:21
0:58:00 0:59:10 1:00:20 1:01:30
1:03:48 1:05:05 1:06:22 1:07:39
1:09:36 1:11:00 1:12:24 1:13:48
1:15:59 1:17:31 1:19:02 1:20:34
0:06:16 0:12:32 0:18:48 0:25:04 0:31:20 0:37:36 0:43:52 0:50:08 0:56:24 1:02:40 1:08:56 1:15:12 1:22:06 0:06:23 0:12:46 0:19:09 0:25:32 0:31:55 0:38:18 0:44:41 0:51:04 0:57:27 1:03:50 1:10:13 1:16:36 1:23:37 0:06:30 0:13:00 0:19:30 0:26:00 0:32:30 0:39:00 0:45:30 0:52:00 0:58:30 1:05:00 1:11:30 1:18:00 1:25:09 0:06:37 0:13:14 0:19:51 0:26:28 0:33:05 0:39:42 0:46:19 0:52:56 0:59:33 1:06:10 1:12:47 1:19:24 1:26:41 0:06:44 0:06:51 0:06:58 0:07:05
0:13:28 0:13:42 0:13:56 0:14:10
0:20:12 0:20:33 0:20:54 0:21:15
0:26:56 0:27:24 0:27:52 0:28:20
0:33:40 0:34:15 0:34:50 0:35:25
0:40:24 0:41:06 0:41:48 0:42:30
0:47:08 0:47:57 0:48:46 0:49:35
0:53:52 0:54:48 0:55:44 0:56:40
1:00:36 1:01:39 1:02:42 1:03:45
1:07:20 1:08:30 1:09:40 1:10:50
1:14:04 1:15:21 1:16:38 1:17:55
1:20:48 1:22:12 1:23:36 1:25:00
1:28:12 1:29:44 1:31:16 1:32:47
0:07:12 0:14:24 0:21:36 0:28:48 0:36:00 0:43:12 0:50:24 0:57:36 1:04:48 1:12:00 1:19:12 1:26:24 1:34:19 0:07:19 0:14:38 0:21:57 0:29:16 0:36:35 0:43:54 0:51:13 0:58:32 1:05:51 1:13:10 1:20:29 1:27:48 1:35:51 0:07:26 0:07:43 0:07:50 0:07:57 0:08:04 0:08:11 0:08:18 0:08:25 0:08:32 0:08:39 0:08:46
0:14:52 0:15:26 0:15:40 0:15:54 0:16:08 0:16:22 0:16:36 0:16:50 0:17:04 0:17:18 0:17:32
0:22:18 0:23:09 0:23:30 0:23:51 0:24:12 0:24:33 0:24:54 0:25:15 0:25:36 0:25:57 0:26:18
0:29:44 0:30:52 0:31:20 0:31:48 0:32:16 0:32:44 0:33:12 0:33:40 0:34:08 0:34:36 0:35:04
0:37:10 0:38:35 0:39:10 0:39:45 0:40:20 0:40:55 0:41:30 0:42:05 0:42:40 0:43:15 0:43:50
0:44:36 0:46:18 0:47:00 0:47:42 0:48:24 0:49:06 0:49:48 0:50:30 0:51:12 0:51:54 0:52:36
0:52:02 0:54:01 0:54:50 0:55:39 0:56:28 0:57:17 0:58:06 0:58:55 0:59:44 1:00:33 1:01:22
0:59:28 1:01:44 1:02:40 1:03:36 1:04:32 1:05:28 1:06:24 1:07:20 1:08:16 1:09:12 1:10:08
1:06:54 1:09:27 1:10:30 1:11:33 1:12:36 1:13:39 1:14:42 1:15:45 1:16:48 1:17:51 1:18:54
1:14:20 1:17:10 1:18:20 1:19:30 1:20:40 1:21:50 1:23:00 1:24:10 1:25:20 1:26:30 1:27:40
1:21:46 1:24:53 1:26:10 1:27:27 1:28:44 1:30:01 1:31:18 1:32:35 1:33:52 1:35:09 1:36:26
1:29:12 1:32:36 1:34:00 1:35:24 1:36:48 1:38:12 1:39:36 1:41:00 1:42:24 1:43:48 1:45:12
1:37:23 1:41:05 1:42:37 1:44:09 1:45:40 1:47:12 1:48:44 1:50:15 1:51:47 1:53:19 1:54:51
0:08:53 0:17:46 0:26:39 0:35:32 0:44:25 0:53:18 1:02:11 1:11:04 1:19:57 1:28:50 1:37:43 1:46:36 1:56:22 0:09:00 0:18:00 0:27:00 0:36:00 0:45:00 0:54:00 1:03:00 1:12:00 1:21:00 1:30:00 1:39:00 1:48:00 1:57:54 0:09:07 0:18:14 0:27:21 0:36:28 0:45:35 0:54:42 1:03:49 1:12:56 1:22:03 1:31:10 1:40:17 1:49:24 1:59:26 0:09:14 0:18:28 0:27:42 0:36:56 0:46:10 0:55:24 1:04:38 1:13:52 1:23:06 1:32:20 1:41:34 1:50:48 2:00:57 0:09:21 0:18:42 0:28:03 0:37:24 0:46:45 0:56:06 1:05:27 1:14:48 1:24:09 1:33:30 1:42:51 1:52:12 2:02:29 0:09:28 0:18:56 0:28:24 0:37:52 0:47:20 0:56:48 1:06:16 1:15:44 1:25:12 1:34:40 1:44:08 1:53:36 2:04:01 0:09:35 0:19:10 0:28:45 0:38:20 0:47:55 0:57:30 1:07:05 1:16:40 1:26:15 1:35:50 1:45:25 1:55:00 2:05:33 0:09:42 0:19:24 0:29:06 0:38:48 0:48:30 0:58:12 1:07:54 1:17:36 1:27:18 1:37:00 1:46:42 1:56:24 2:07:04 0:09:49 0:19:38 0:29:27 0:39:16 0:49:05 0:58:54 1:08:43 1:18:32 1:28:21 1:38:10 1:47:59 1:57:48 2:08:36 0:09:56 0:19:52 0:29:48 0:39:44 0:49:40 0:59:36 1:09:32 1:19:28 1:29:24 1:39:20 1:49:16 1:59:12 2:10:08 0:10:03 0:20:06 0:30:09 0:40:12 0:50:15 1:00:18 1:10:21 1:20:24 1:30:27 1:40:30 1:50:33 2:00:36 2:11:39 0:10:10 0:20:20 0:30:30 0:40:40 0:50:50 1:01:00 1:11:10 1:21:20 1:31:30 1:41:40 1:51:50 2:02:00 2:13:11 0:10:17 0:20:34 0:30:51 0:41:08 0:51:25 1:01:42 1:11:59 1:22:16 1:32:33 1:42:50 1:53:07 2:03:24 2:14:43 0:10:24 0:20:48 0:31:12 0:41:36 0:52:00 1:02:24 1:12:48 1:23:12 1:33:36 1:44:00 1:54:24 2:04:48 2:16:14 0:10:31 0:21:02 0:31:33 0:42:04 0:52:35 1:03:06 1:13:37 1:24:08 1:34:39 1:45:10 1:55:41 2:06:12 2:17:46 0:10:38 0:21:16 0:31:54 0:42:32 0:53:10 1:03:48 1:14:26 1:25:04 1:35:42 1:46:20 1:56:58 2:07:36 2:19:18 0:10:45 0:21:30 0:32:15 0:43:00 0:53:45 1:04:30 1:15:15 1:26:00 1:36:45 1:47:30 1:58:15 2:09:00 2:20:50 0:10:52 0:21:44 0:32:36 0:43:28 0:54:20 1:05:12 1:16:04 1:26:56 1:37:48 1:48:40 1:59:32 2:10:24 2:22:21
328
distances/times table
miles
14
15
16
17
18
19
20
21
22
23
24
25
26,2
1:11:24 1:13:02 1:14:40 1:16:18
1:16:30 1:18:15 1:20:00 1:21:45
1:21:36 1:23:28 1:25:20 1:27:12
1:26:42 1:28:41 1:30:40 1:32:39
1:31:48 1:33:54 1:36:00 1:38:06
1:36:54 1:39:07 1:41:20 1:43:33
1:42:00 1:44:20 1:46:40 1:49:00
1:47:06 1:49:33 1:52:00 1:54:27
1:52:12 1:54:46 1:57:20 1:59:54
1:57:18 1:59:59 2:02:40 2:05:21
2:02:24 2:05:12 2:08:00 2:10:48
2:07:30 2:10:25 2:13:20 2:16:15
2:13:37 2:16:41 2:19:44 2:22:47
1:17:56 1:23:30 1:29:04 1:34:38 1:40:12 1:45:46 1:51:20 1:56:54 2:02:28 2:08:02 2:13:36 2:19:10 2:25:51 1:19:34 1:25:15 1:30:56 1:36:37 1:42:18 1:47:59 1:53:40 1:59:21 2:05:02 2:10:43 2:16:24 2:22:05 2:28:54 1:21:12 1:22:50 1:24:28 1:26:06
1:27:00 1:28:45 1:30:30 1:32:15
1:32:48 1:34:40 1:36:32 1:38:24
1:38:36 1:40:35 1:42:34 1:44:33
1:44:24 1:46:30 1:48:36 1:50:42
1:50:12 1:52:25 1:54:38 1:56:51
1:56:00 1:58:20 2:00:40 2:03:00
2:01:48 2:04:15 2:06:42 2:09:09
2:07:36 2:10:10 2:12:44 2:15:18
2:13:24 2:16:05 2:18:46 2:21:27
2:19:12 2:22:00 2:24:48 2:27:36
2:25:00 2:27:55 2:30:50 2:33:45
2:31:58 2:35:01 2:38:04 2:41:08
1:27:44 1:34:00 1:40:16 1:46:32 1:52:48 1:59:04 2:05:20 2:11:36 2:17:52 2:24:08 2:30:24 2:36:40 2:44:11 1:29:22 1:35:45 1:42:08 1:48:31 1:54:54 2:01:17 2:07:40 2:14:03 2:20:26 2:26:49 2:33:12 2:39:35 2:47:15 1:31:00 1:37:30 1:44:00 1:50:30 1:57:00 2:03:30 2:10:00 2:16:30 2:23:00 2:29:30 2:36:00 2:42:30 2:50:18 1:32:38 1:39:15 1:45:52 1:52:29 1:59:06 2:05:43 2:12:20 2:18:57 2:25:34 2:32:11 2:38:48 2:45:25 2:53:21 1:34:16 1:35:54 1:37:32 1:39:10
1:41:00 1:42:45 1:44:30 1:46:15
1:47:44 1:49:36 1:51:28 1:53:20
1:54:28 1:56:27 1:58:26 2:00:25
2:01:12 2:03:18 2:05:24 2:07:30
2:07:56 2:10:09 2:12:22 2:14:35
2:14:40 2:17:00 2:19:20 2:21:40
2:21:24 2:23:51 2:26:18 2:28:45
2:28:08 2:30:42 2:33:16 2:35:50
2:34:52 2:37:33 2:40:14 2:42:55
2:41:36 2:44:24 2:47:12 2:50:00
2:48:20 2:51:15 2:54:10 2:57:05
2:56:25 2:59:28 3:02:32 3:05:35
1:40:48 1:48:00 1:55:12 2:02:24 2:09:36 2:16:48 2:24:00 2:31:12 2:38:24 2:45:36 2:52:48 3:00:00 3:08:38 1:42:26 1:49:45 1:57:04 2:04:23 2:11:42 2:19:01 2:26:20 2:33:39 2:40:58 2:48:17 2:55:36 3:02:55 3:11:42 1:44:04 1:48:02 1:49:40 1:51:18 1:52:56 1:54:34 1:56:12 1:57:50 1:59:28 2:01:06 2:02:44
1:51:30 1:55:45 1:57:30 1:59:15 2:01:00 2:02:45 2:04:30 2:06:15 2:08:00 2:09:45 2:11:30
1:58:56 2:03:28 2:05:20 2:07:12 2:09:04 2:10:56 2:12:48 2:14:40 2:16:32 2:18:24 2:20:16
2:06:22 2:11:11 2:13:10 2:15:09 2:17:08 2:19:07 2:21:06 2:23:05 2:25:04 2:27:03 2:29:02
2:13:48 2:18:54 2:21:00 2:23:06 2:25:12 2:27:18 2:29:24 2:31:30 2:33:36 2:35:42 2:37:48
2:21:14 2:26:37 2:28:50 2:31:03 2:33:16 2:35:29 2:37:42 2:39:55 2:42:08 2:44:21 2:46:34
2:28:40 2:34:20 2:36:40 2:39:00 2:41:20 2:43:40 2:46:00 2:48:20 2:50:40 2:53:00 2:55:20
2:36:06 2:42:03 2:44:30 2:46:57 2:49:24 2:51:51 2:54:18 2:56:45 2:59:12 3:01:39 3:04:06
2:43:32 2:49:46 2:52:20 2:54:54 2:57:28 3:00:02 3:02:36 3:05:10 3:07:44 3:10:18 3:12:52
2:50:58 2:57:29 3:00:10 3:02:51 3:05:32 3:08:13 3:10:54 3:13:35 3:16:16 3:18:57 3:21:38
2:58:24 3:05:12 3:08:00 3:10:48 3:13:36 3:16:24 3:19:12 3:22:00 3:24:48 3:27:36 3:30:24
3:05:50 3:12:55 3:15:50 3:18:45 3:21:40 3:24:35 3:27:30 3:30:25 3:33:20 3:36:15 3:39:10
3:14:45 3:22:11 3:25:14 3:28:17 3:31:21 3:34:24 3:37:28 3:40:31 3:43:34 3:46:38 3:49:41
2:04:22 2:13:15 2:22:08 2:31:01 2:39:54 2:48:47 2:57:40 3:06:33 3:15:26 3:24:19 3:33:12 3:42:05 3:52:45 2:06:00 2:15:00 2:24:00 2:33:00 2:42:00 2:51:00 3:00:00 3:09:00 3:18:00 3:27:00 3:36:00 3:45:00 3:55:48 2:07:38 2:16:45 2:25:52 2:34:59 2:44:06 2:53:13 3:02:20 3:11:27 3:20:34 3:29:41 3:38:48 3:47:55 3:58:51 2:09:16 2:18:30 2:27:44 2:36:58 2:46:12 2:55:26 3:04:40 3:13:54 3:23:08 3:32:22 3:41:36 3:50:50 4:01:55 2:10:54 2:20:15 2:29:36 2:38:57 2:48:18 2:57:39 3:07:00 3:16:21 3:25:42 3:35:03 3:44:24 3:53:45 4:04:58 2:12:32 2:22:00 2:31:28 2:40:56 2:50:24 2:59:52 3:09:20 3:18:48 3:28:16 3:37:44 3:47:12 3:56:40 4:08:02 2:14:10 2:23:45 2:33:20 2:42:55 2:52:30 3:02:05 3:11:40 3:21:15 3:30:50 3:40:25 3:50:00 3:59:35 4:11:05 2:15:48 2:25:30 2:35:12 2:44:54 2:54:36 3:04:18 3:14:00 3:23:42 3:33:24 3:43:06 3:52:48 4:02:30 4:14:08 2:17:26 2:27:15 2:37:04 2:46:53 2:56:42 3:06:31 3:16:20 3:26:09 3:35:58 3:45:47 3:55:36 4:05:25 4:17:12 2:19:04 2:29:00 2:38:56 2:48:52 2:58:48 3:08:44 3:18:40 3:28:36 3:38:32 3:48:28 3:58:24 4:08:20 4:20:15 2:20:42 2:30:45 2:40:48 2:50:51 3:00:54 3:10:57 3:21:00 3:31:03 3:41:06 3:51:09 4:01:12 4:11:15 4:23:19 2:22:20 2:32:30 2:42:40 2:52:50 3:03:00 3:13:10 3:23:20 3:33:30 3:43:40 3:53:50 4:04:00 4:14:10 4:26:22 2:23:58 2:34:15 2:44:32 2:54:49 3:05:06 3:15:23 3:25:40 3:35:57 3:46:14 3:56:31 4:06:48 4:17:05 4:29:25 2:25:36 2:36:00 2:46:24 2:56:48 3:07:12 3:17:36 3:28:00 3:38:24 3:48:48 3:59:12 4:09:36 4:20:00 4:32:29 2:27:14 2:37:45 2:48:16 2:58:47 3:09:18 3:19:49 3:30:20 3:40:51 3:51:22 4:01:53 4:12:24 4:22:55 4:35:32 2:28:52 2:39:30 2:50:08 3:00:46 3:11:24 3:22:02 3:32:40 3:43:18 3:53:56 4:04:34 4:15:12 4:25:50 4:38:36 2:30:30 2:41:15 2:52:00 3:02:45 3:13:30 3:24:15 3:35:00 3:45:45 3:56:30 4:07:15 4:18:00 4:28:45 4:41:39 2:32:08 2:43:00 2:53:52 3:04:44 3:15:36 3:26:28 3:37:20 3:48:12 3:59:04 4:09:56 4:20:48 4:31:40 4:44:42
329
stretching Stretching represents one of the principal and more discussed activities linked to the concept of prevention.
The World Health Organization has defined prevention as a set of actions and behaviors, which tend to prevent the onset and the progression of diseases and the occurrence of visible damages, when the pathology is in progress. Generally, contracted muscles are accompanied by a state of psychic tension. For this reason, stretching does not produce just a lowering of the muscle tone, but it also affects the mental easing, which contributes to the acceleration of regeneration after the loading phase.
If you do stretching exercises regularly you can: • • • • • • •
reduce muscle tension; avoid muscle unbalance; prevent muscle injuries; improve blood circulation; improve joint mobility; optimize the regaining time after physical exercise; obtain a mental and physical relaxation.
Angelo Cattaneo “Joy Trainer” www.lifeisagift.it J. Weineck, L’allenamento ottimale, Calzetti Mariucci 2009
330
stretching
THE STRETCHING PRINCIPLES
• breathing during stretching exercise should be preferably slow, with a rhythmic cadence and under control; • avoid to hold your breath during stretching, not to have stiffening and pain; • move slowly until you feel a mild muscle tension, which is the one that does not make you feel pain; • maintain correctly the specific stretching position for at least one minute; • remember to put all your physic and mental concentration just on yourself… to compare yourself with others is not useful; • the stretching program should be made by qualified personnel.
331
QRcode
In this section you will find some codes named Qrcode, which help you to deepen some contents, always being updated on the latest news of your favorite sport. How does it work? With a proper free application, that more and more often we can find already installed on the most common mobile phones of the last generation, passing the camera on the desired code you will be directly connected to a webpage, where it is possible to consult information updated in real time, anytime you like, everywhere you will be. To obtain more information about this topic or to create your personal code, visit the website www.mypersonalcode.com.
International races calendar
Calendar races in Italy
334
News running
International marathon trips
Running items Stores in Italy
Editorial Offers proposals
335
world marathon majors
1
winner
final time
winner
winner
final time
winner
3
winner
final time
winner
4
winner
final time
winner
5
winner
final time
winner
2
336
world marathon majors
april final time
april final time
september final time
october final time
november final time
other performances of marathons
name.............................................surname................................................... race................................................................................time......................... name.............................................surname................................................... race................................................................................time......................... name.............................................surname................................................... race................................................................................time......................... name.............................................surname................................................... race................................................................................time......................... name.............................................surname................................................... race................................................................................time......................... name.............................................surname................................................... race................................................................................time......................... name.............................................surname................................................... race................................................................................time......................... name.............................................surname................................................... race................................................................................time......................... race................................................................................time......................... name.............................................surname...................................................
337
address book
name, surname
ABC
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress name, surname
phone mobile e-mail
adress
340
address book
name, surname
phone mobile
adress name, surname
DEF
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress name, surname
e-mail phone mobile
adress
341
total kilometers january
july
february
august
march
september
april
october
may
november
june
december total kilometers
347